“Sometimes I wonder if the Star boys could hang at an Expresso workout. Try it out, we won’t bite.”
This morning’s workout was an Alexander County special. The Spoke. Brought to you by former Bethlehem resident Abraham and adjusted to fit the parking deck at the ER. YHC calls it the concentric spoke. The original spoke uses all four corners of the parking lot, the concentric spoke uses all floors. Here’s how it went down.
Warm-up—various and sundry exercise to 20 count, mumblechatter about 20 count, YHC cuts last exercise to 5.
Mosey to entry of parking deck
1st round—upper body
10 Regular Merkins, 10 burpees at the curve.
10 Wide Arm Merkins, 10 burpees at the curve.
10 Diamond Merkins, 10 burpees at the curve.
10 regular Merkins, 10 burpees at the curve
yhen finish with YHC’s original. The worlds worst merkin. One wide arm, one regular, one diamond. That’s one. Grab 10 of those bad boys.
Down the stairs to the beginning.
2nd round—abs
10 LBCs, 10 burpees at the curve
10 RBCs, 10 burpees at the curve
10 WW1 sit-ups, 10 burpees at the curve
10 V-ups, 10 burpees at the curve
then ten more LBCs.
Back down the stairs, then back up touching each step.
Downhill now round 3–legs
10 squats, 10 burpees at the curve
10 mountain climbers, 10 burpees at the curve
10 star jumps, 10 burpees at the curve
10 lunges each legs, 10 burpees at the curve
then ten more squats.
Mosey back to flagless corner( we have a permanent flag at the Star just in case one of the originals leaves it in their garage for the 💯 th time) .
Reverse warmup—catch those other 15 reps that were complained about. More various and sundry exercises.
WOD: drew from one of YHC’s favorite chapters of the Bible James 1. Thinking of MLK, YHC read about being slow to speak, quick to listen and slow to anger.
Maybe next time the weather will be a little bit warmer for you city boys so y’all can come out. Little chill ain’t never hurt anybody.
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